Review Vega Sport Drink

I was lucky enough to receive some free samples of Vega Sport from Sequel Naturals. A totally vegan product formulated by Brendan Brazier, professional Ironman triathlete and bestselling author.

Product:
Vega Sport: Natural Plant-Based Performance Optimizer Pre-Workout Sports Beverage
Flavors: lemon-lime and acai-berry
Sizes: 30-serving tub or 24-serving box of snack packs
SRP: $49.99

I actually did two tests on this product. I was a little hesitant to drink it down and then head out for a long run as it has a bevy of unfamiliar (to me) ingredients such as: Kombucha leaf, Yerba Mate, and Devils claws root.

Eval:
It has an agreeable smell – fresh would be my best description. A smooth and delicate taste - not overly sweet. Plus it was easy to mix - just add water and shake it up in a bottle.
I have to say the first run was too short to determine any increase in energy – but I did not feel tired. If anything I would have to say it was a mood enhancer. I ran in high spirits.
The second test was for a 5 miler with some tempo pick-ups. And, yes, it definitely gave me sustained energy. I usually feel pretty bagged after a tempo run. But I felt Alive and yes - Happy.

“Enhances mental focus"

Summing up:
I was concerned the Ginseng may cause heart beat irregularities – since I’m sensitive to caffeine. But heart rate was pretty steady.
I can’t wait to take this drink along with me when I start training for my next Half Marathon.
Thanks again Kelly for the free samples and bottle.

-----

To Do List (11.30.09)

The What,Why and How of To-Do Lists
Priority (A-F) A - very important!

1> Get the Garmin Heart rate sensor working again? I installed a new battery but it is still not working! I really need to slow down on my long runs by staying within the 60% range of my max heart rate zone.
Method: Search online, twitter help, drop it, contact Garmin.
Priority C

2> Buy new running pants. (I usually wear shorts but once it gets below 45F my calf muscles start to cramp up.)
Method: Look online for ideas… Go to REI or Nike store.
(Thanks for the gift membership FS:)
Priority A

3> Post a Review the free samples of Vega Sport drink powder I just received.
Method: Pick a day when I’m feeling tired to test it. I don’t want to drink before I run until I know how my body (heart) will respond to it. It does contain Ginseng.
Priority D

Busy week! What’s one thing on your To-Do List?

• “You will do foolish things, but do them with enthusiasm.” – Colette

-----

THRIVE Review

I was fortunate enough to receive a free copy of Brendan Brazier’s book THRIVE.
A book written by a Profession Ironman Triathlete. Who BTW is also a vegan.
His book includes nutritional data, diet plans and recipes. He discusses a lot of new concepts like the nutritional stress response. He shines a floodlight on the term “Eating Clean.”
This books contains material related to the body and nutrition, including many things I did not know - like taking in protein right after a workout may not always be the first thing you should grab.
I found some of the dietary suggestions not “my cup of tea” and I’ve been vegetarian for many years. My diet includes a lot of raw foods – but I’m not into the total raw foodism. Aside from that there are tons of useful diet and lifestyle ideas.
[I’ve already bought some flaxseed oil and pumpkin seeds.]
I give this book a “two thumbs up” and look forward to the benefits of eating cleaner.

Some key foods:
Macadamia nuts
Blueberries
Dates
Agave nectar
Spinach

“No Step is too small: each aspect of the diet that you embrace will directly translate into meaningful results! Start slow and build.” – Brendan Brazier

Tomato Basil Dressing
I made this last night and served at room temperature with vegan ravioli – excellent!

vega

-----

Validate Weakness

What are your weaknesses and what are you doing about them?

“Unfortunately, the only way to address a weakness is to work on it and go through the discomfort and shame.”
- Facing Your Own Weakness

I honestly think half of the battle is to validate your failure or weakness. We (humans) tend to think we are in much better condition than we actually are. [Super Funny]

I have used my 4 components of fitness to scrutinize my weaknesses.

Aerobics
I don’t have a running coach so not sure how fast I should be pacing my training runs. I believe I train too hard! I exhaust myself and then feel bad because I'm so tired at the end of my workout. And so the cycle goes.

Rest
Doing too much – especially when I go to the gym. I feel I have to work out every muscle. By the afternoon – I’m dead tired.

Diet
I eat to much chocolate! And other sweets stuff. Hooked at an early age – I blame my Mom for pacifying me with milk and cookies.

Strength
This one is easy for me to identify. My tiny triceps. Because they are weak – I don’t enjoy any moves that employ them. Ex. Dips, kickbacks, or push-ups.

Now I have to get working on some solutions…any ideas?

-----

Eat This

This week’s theme at Runner's Lounge TIaRT is.... Runners version of Eat This Not That.
Eating and running go hand in hand. Food is the fuel for action and the matrix for recovery.

"As most of you know I have been vegetarian for about 15 years. I won’t attempt to deliver a sermon on how healthy a vegetarian diet is for your body, but just know it is a healthy and rewarding lifestyle."

Breakfast
Oatmeal vs. Corn Flakes
Bowl of Cornflakes Protein 2g
Bowl of Oatmeal protein 5g

I always feel satisfied after a bowl of oatmeal. (You can’t say that about cornflakes.) I avoid the instant variety as it is too sweet. Old fashioned oats cook in about 4 minutes in the MW. Make sure to use a large bowl to avoid boiling over bowl mess incidents. To increase the benefits, you can add your own amount of sweetener and other good things like raisins, cinnamon, nuts, soya milk…

Snacks
Almonds vs. M&Ms
22 Almonds dry roasted 169 cals, fat 15g, sugar 1g, protein 6g
M&Ms 1.6 ounce (1 small bag) 240 cals fat 10g, sugar 31g, protein 2g

I can’t say enough about almonds. They are one of my staples. They satisfy, are portable and easy to digest. And contain tryptophan an essential amino acid.

Fruit
Banana vs. Cranberry Juice
1 Banana 100 cals, sodium 0, carbs 27g, protein 1g
Cranberry cocktail - 1 cup 137 cals, carbs 34g, protein 0g

I have never met a runner who didn’t like bananas! They are best right after a run – easy to digest, giving you a much needed boost from the carbs. Juice is a quick fix – but to reap the full benefits of the fruit (fiber & nutrients) – eat the fruit!

Above Nutritional Data
Another benefit of eating fruits and vegetables – Longevity!

-----

Food is Fuel

I always shudder when I hear, what runners eat. Like running gives us the license to eat whatever we want.


Runners who tweet

But beware – not all calories are equal. Some provide vitamins and nutrients that does a body good while others can virtually kill you.
Like
½ c of Haagen-dazs Crème Brulee ice cream has 19 grams of fat including 120 mg of cholesterol! This stuff can coat the insides your cardiac arteries.
Instead
When I drink carrot juice my face glows.

125 Healthiest Supermarket Foods
Surprisingly, I found this list on healthy eating in Men’s Health magazine. Not that I condone store bought re-fried beans over homemade - but for those who don’t prepare food, this list gives some great suggestions.

And before the big race
"Many runners assume that they must eat a lot of food the night before..... There is nothing you can eat the evening before a race that will help you. But eating to much, or the wrong foods, can be a real problem.”
-Galloway

What crap do you eat?

-----

Runners Love Chili

BECAUSE

• it has lots of protein.
• includes plenty of minerals like Iron.
• has plenty of fiber!
• goes well with cornbread, corn chips or garlic bread.
• and (if you make enough) you can have seconds

DIY

RECIPE
===============
Chunky Veggie Chili

INGREDIENTS:

- 1 can Kidney beans
- 1 can Black beans
- 1 tablespoon oil, Olive
- 1 Garlic clove, Minced
- 1 Onion, Chopped
- 2 stalks Celery, Chopped
- 1/2 cup Carrot, Sliced
- 10 Mushrooms, Quartered
- 1 Green or Red Pepper, Chopped
- 1 Zucchini, Chopped
- 1/2 tablespoon Basil, Dill, Oregano
- 1 tablespoon Cumin
- 1/4 tsp Tabasco
- 1 tablespoon Chili powder, To taste
- 1 can 28 oz Plum Tomatoes, Diced
- 1 1/2 cups V-8 Juice, Low sodium
- 1 tablespoon Tomato paste

METHOD:

In large pot, heat oil add onion, celery, carrots, peppers and garlic. Sauté for about 15 minutes.(Don't scorch the garlic!)
Add mushrooms and zucchini and cook for another 5 minutes.
Sprinkle in spices, stir for a few minutes.
Rinse canned beans – discard liquid. (This gets rid of the extra salt and reduces gas forming issues...)
Then stir in V-8 juice, tomatoes, beans, tomato paste and Tabasco sauce.
Simmer for at least 1 hour. The longer the better!

NOTES:

May use a variety of beans, and add ingredients like crumbled Veggie burgers, sausage, baked tofu, tvp, pre-cooked bulger wheat.
===============

One Day Food Diary

As a vegetarian and runner for many years – I get used to this question.

“Where do you get your protein?”

Here is an example of what I eat over a typical day.


Grand total: 63 grams of Non-animal based protein.
I need around 54 grams a day
~
Protein Boost Previous post
Trader Joes Beef-less Strips
Yves Veggie Deli
Thanks Vegan Bits for spreading the word!

-----

Keep Your Metabolism Stoked

As we age our metabolism slows down. But can this process be changed?
"Metabolic rate is the number of calories our body requires to keep going."
When measuring our Basal metabolic rate (BMR) - the energy your body requires at rest, scientists found that it decreases with age and with loss of muscle.
As you can see by this Wiki entry the metabolism system in the body is a very complex process. (Remember the Krebs’s cycle?)

Two facts about slowing metabolism are clear.

1. Many older people are less active. When people retire – they begin a more a sedentary lifestyle.
2. It appears older people eat less - hard to believe but true. "When younger men and older men were doing the same amount of exercise and eating the same amount of calories, the basal metabolic rate remained unaltered.”

So:

1. Keep active - forever!
2. Build muscle as it requires more energy to maintain. Try adding some kettlebell swings which workout those big core muscles.
3. Don’t skip breakfast - Ever! "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."
4. Get enough sleep.
5. And keep on running!

What’s your BMR? ( I need around 2000 calories a day!)

REF. Metabolism-metabolic-rate

-----

Runners Love Coffee

The #1 drug for runners – caffeine! (Well, for some, after Advil.)
Over the years I’ve tried many different methods of making coffee at home. It seems like I’m always searching for that best Cup of Joe.
This is especially important now, since I am allowed only one cup a day. (Heart arrhythmias...)
(Years ago I use to drive over the border to Seattle for coffee – home of the first Starbucks.)
Right now the best home brew is what I make with the portable Melitta cone and fresh ground beans of course!

Red eye: A cup of drip coffee with one shot of espresso in it. Also known as a slingblade, a depth charge, a shot in the dark, an Al Pacino, an autobahn, a "Canadiano,” a quantum or a hammerhead.

How do you get your fix?

-----

Need a Protein Boost

As a Vegetarian, it’s easy to fall into the carb trap.
Hungry… munch on a handful of pretzels. Starving… slice of toast with jam. Really hungry…a bowl of cheerios sprinkled with chocolate chips.
But lately I’ve been noticing an increase in flat out exhausted moments – all I want to do is rest or eat more carbs.
(We all know that dead zone feeling after a sugar rush high.)
So for the rest of this week going to see if increasing my protein intake makes any difference.
Today’s Breakfast Protein Amounts

• Old Fashioned Quaker Oats – 5 grams
• 1 Tbs of Soya Protein - 6 grams
• ½ C Soya milk – 4 grams
• ½ Wheat bun – 3 grams
• 1 Tbs peanut butter - 3 grams

Grand total = 21 grams of Protein!

Active humans need around 0.1 gram of protein for every kilo you weigh. So I need around 54 grams. Hey, almost half way there!

More sources of Vegetarian protein

Trader Joe's Soya Protein Powder

-----

Banana - The Happy Fruit

I’m a few days late posting in the Gimme Food meme over at Runners Lounge, but I couldn’t resist adding my 2 cents on one of my favorite food items.

Bananas!

Not only do they provide runners with quick energy - they fill you up! And I love them.

Banana Factoids:

• They are 93% carbs.
• They have 5.9 mg of calcium.
• And 0.3 mgs of Iron.
• An average 118gm banana has 88gms of water.
• A cluster of bananas is called a hand.
• Bananas are America's #1 fruit.
• Bananas were officially introduced to the American public in 1876 at the Philadelphia Centennial Exhibition. Each banana was wrapped in foil and sold for 10 cents.
• There is banana beer.
• The average American consumes over 28 pounds of bananas each year. I know I eat more!
• Bananas contain tryptophan which is good for people suffering depression.

But I still don't have one of these - > Bananasaver
~
Ref - Wiki, rawplus, and corsinet.

-----

Strength For Life

On today’s run I listened to this free audio review of Shawn Philip’s book Strength For Life
He had some great ideas about fitness.

Highlights:

Be Honest About Your Base
Not everyone can be an Olympian I definitely need to re-exam my abilities. Thinking seriously of having V02 max test done.

To Old ?
By looking at his image I would guess he’s over 40. So his opinion on aging is from his own experience. “Forget your age # think lifestyle!”

Meditation
Focus on the now - not the past or future. He uses meditation as a tool in the gym and believes it can help you improve your fitness level.

Sounds like a good read.

Unfortunately, I hesitate to order fitness books because they generally include a diet section that is incompatibly with my beliefs... (I’m a vegetarian.)
I was able to download an excerpt from the book and discovered, by looking at the table of contents, at least 39 pages related to diet stuff. To bad...

-----

Recovery Meal?

I place more importance of pre-run fuel than post-run nutrition. In an article in the latest Outside – a dietician speaks out about the “Golden Hour.” That’s the 60 minute period after you workout. During that time the body ardently seeks out nutrients to replenish itself...
When I return from my run: I do a standing stretch in the garden, play with the dog, take note of yard work, go inside, MAKE COFFEE, do a 15 minute stretch including sit-up...and then breakfast.
The article says we need about 0.1 gram of protein for every kilo you weigh. So that puts my requirement around 5 grams.
Easy enough to grab before I start stretching. I will just replace some water with soya drink (8 grams of protein in 1 cup) and a few almonds.

Some Other Sources of Protein

“Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour…”

What’s your recovery food?

Image from vrg

-----

Go With The Flow

I stopped at almost every booth at the Eugene Marathon race expo – checking out gear, future races and even snacking on free samples. (See above LARABAR : )
At one of the counters a lady said, “I see you have your camera, are you running in this race?” I promptly replied; without even thinking, “Yes – just the half.” She gave me a big surprised look and said, “Hey – watch what you say, that’s the race I’m running!” I gave a stunned smile and walked away.
Her attitude was one of admiration; mine was inferiority. Self defeating talk serves no purpose.
Tomorrow I’m going to start off listening to the Rocky Theme and then run forward – leaving my ego behind.
Just go with the flow!

“Flow occurs when challenges are balanced by abilities."
- Ronda Gates

-----

Earth Day Preamble

The last race I ran – they handed out, with the bib #, the usual goodie bag including race notices, coupons etc. But this year the bag was a paper manila envelope and inside a note saying bring this envelope back so we can re–use it! I always recycle all paper products anyways but what a cool idea.
Here’s my action list:

• Bring my own bags when I go shopping.
• Continue a Vegetarian diet - strive towards vegan.
• Turn off the lights and TV when I leave the room.
• Maintain my vegetable garden and an herb garden.
• Compost wastes using a tumbler.
• Take old stuff to the second hand store. (Actually my husband does this for me : )
• Recycle books always! Member of paperback swap and library.
• Rarely go clothes shopping.

• Drive to work.
• Still use little plastic bags for some produce items.
• Watch too much television!
• Should buy more items in bulk.
• Support local shops and buy fresh produce – even if it costs more!
• Not using recycled toilet paper.
• Wean myself off paper plates.
  

Every day is Earth Day!

Earth day – a day to re-examine our activities. Can we do better?

This site has tons of information and ideas. David Suzuki Foundation

-----

Running and Hydration

"Take it and run" topics are by Amy and Tom
of Runner’s Lounge.

This Week's Theme is ... Hydration.

“The brain is made up of 75% water, moderate dehydration can often cause lightheadedness, dizziness, headaches and nausea.”

Like many people I was caught up in the drink 8 glasses of water a day campaign. By the end of the day, I would have to literally force it down. Not anymore! I believe that every body is different in its requirement for water. Just as it is with calories.
I eat a lot of fruits and vegetables which naturally contain water, so I don’t require +++ glasses of water. I don’t sweat like my husband – he needs to drink more. ~ Find your balance ~
Here is a list of my Do s and Don’ts.
[WARNING - not every point is beneficial.]

DO

• Drink half glass of tap water after brushing my teeth. (4-5x daily.)
• Bring my own water to races to sip on afterwards.
• Map out water fountains along my long run paths.
• Keep a container of fresh water in the fridge at all times.

DON’T

• I don’t drink sport drinks or milk.
• I don’t drink extra water before a race - my bladder will not tolerate it!
• I don’t buy bottle water.
• I seldom drink during a race (Except during last year’s half-marathon I grabbed a cup handed to me and took a gulp before I realized it was not water but gleukos. (I ended up with sticky fingers and lips the rest of the way.)
• I don’t drink regular pop. (It can contain about 8 tsps of sugar.)
• I don’t worry about water intake during cold weather runs.

My favorite beverage -> black C O F F E E

-----

Everyday is a Training Day

Even thought I don’t run everyday – Everyday is a training day.
When I’m prepping for a race there is not a single day go by that I don’t think about some aspect of the challenge.

*Physical* Nutritional* Psychological

Last year while I was training for my very first half marathon, I was totally obsessed with the notion that as I increased the mileage injury would ensue. Every little pain was the precursor to some fatality that would derail me from my goal - > Completing a half-marathon. This year, however, the mental part of the training is vastly different. I know my body can run 13 miles – and feel great at the finish line.
So this year, I’m upping the ante – to finish faster.

Physical

Do some form of physical activity everyday. If not a run or walk day; work-out with some weights. When I don’t go to the gym I have an assortment of hand weights (2lb – 25lb), strength bands and a Swiss ball to play with. Include squats and sit-ups.
(I incorporate these 4x a week.)

Nutritional

Try to keep your immune system happy. Eat healthy Foods! You know what the bad foods are. (I won't get on my vegetarian rant.)
Food is Fuel for a runner.
This year I gave up my pre-run cup of coffee. It was not as important as my running/training. (A huge sacrifice for someone who depends on caffeine just to wake up.)
Can’t go wrong:
1 bagel + 1 banana + 1 Tbsp nut butter (about 75 grams carbs)
Bonus Benefit: provides 12 grams of protein

Psychological

Keep your thoughts untainted, positive and filled with strength. I try to remember what I have already accomplished instead of beating myself for what I have not done.
Practice visualization techniques.

“The ability to visualize a desired outcome is built into your brain… help you succeed in matching that picture with your performance.” Michael J. Gelb

I have a short video clip of me crossing the finish line last year – smiling and cheering. I play this over in my mind when struggling with running just one more mile.

Eugene Marathon
-----

Free Tea Sample

Belated thanks to Jeffrey of zhitea for the free sample of Oolong tea.
I received a tea I don’t usually buy - as the one cup of Oolong I tried was too earthy and bitter. But this blend; Ginger Peach Oolong, made a very delicate liquor.
They have an extensive compendium of teas. I would recommend this tea and plan on ordering a jasmine blend soon.
Besides the tea I really like their logo:

Zhi – It’s the journey” ~


-----

Caffeine is a Substance

I’m running faster – a total revelation. After years and years of just maintaining my pace - I’m starting to see improvements. Today’s tempo run was an easy 15 seconds faster then last months. I could contribute it to Daniel's Running Formula I worked with last Fall. But I think it has to do with the fact my heart is running smoother. Why?

Less caffeine.

I ended up wearing a Holter Monitor a couple of years ago. I had runs of bradycardia – rate 45 (This is a good thing.) I had 29 premature ventricular beats (Not a good thing.) Of the 88034 beats they counted, 93 were premature atrial beats which is OK – except they occurred mainly when I was running.
When the heart is not beating in a synchronous fashion you have a decrease in cardiac output. This means less blood to the lungs, muscles, etc. Your heart has to work harder!
I recommend decreasing your caffeine intake – if you are sensitive to it.
(Great - just when Starbucks tests $1 coffee and free refills!

-----