Vega Shake Review

I was fortunate enough to receive a free sample of Vega Shake & Go Smoothie powder.

Review:

• The package is bright and informative with easy instructions.
• The powder is super fine - so easy to mix up. (I did use my blender but it is not necessary.)
• It was a little dilute when mixed 1 Cup water to 2 Tbs powder.
• It had a nice light chocolate taste. No other discernible flavors (My own preference flavor would be Tropical Tango.)
• For a quick meal this powder packs a punch. With 11 grams of non-soy protein.
• It would be handy for traveling or while on vacation.
• Could be used as a quick and healthy beverage right after a race.

Thanks Sequel for the sample.

After Thoughts:

Next time I may whip it up with soy milk and a banana!

BTW It has 2500 mg of plant based Omega 3-6-9.

“Studies have shown that omega-3 fatty acids can have a positive impact on or prevent serious degenerative illnesses like heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes and more. – Women to Women

Here is a list of conditions that may or may not improve with the intake of Omega-3 fatty acids.
I still believe that eating a variety of basic (none processed) foods is the best way to stay healthy.

How many fruit and vegetables have you had today?
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Thrive Fitness Review

I finished off Brendan Brazier's new book Thrive Fitness. by preparing one of his recipes – an Agave Mustard Dressing . And even though I did reduce the amount of oil, it was divine drizzled over a fresh salad.

Now back to the book…

First off I have to say I was blown away by Brendan’s frank honesty. As he elaborates on the beginning of his career as a triathlete – you discover he did not just wake up one day Fit. It took years of training with sometimes discouraging results. I related to his attempt to become a faster swimmer. He spent hours in the pool each day – for three years! Then he finally got some advice from a top swimmer. Who said, “Stop… I know what your problem is; you don’t know how to swim.”
I began running this way – miles and miles of huffing and puffing – before someone said, Hey, slow down – you have to build a base first.

He elaborates on the 4 Components of Vitality:

• Exercise
• Nutrition
• Sleep
• Stress reduction

And how they are connected!

The Fitness section includes easy, well explained exercises to do. These workouts are ones you can "do at home.” It includes a blank training log you can copy. It’s very thorough and has a star rating system - before and after a workout - what a great idea! (I wish he would have listed which muscles were involved with the lifting moves. That’s the Type A in me.)

The Nutrition section - Fuel for Fitness is interesting. There are recipes for Energy bars and Recovery drinks. But as I said before in a previous post Thrive Diet Review. I’m not quite ready for a total raw food diet. As a vegetarian, I do incorporate many of his healthy choices on a daily basis. It’s easy - to eat fresh fruit every day. And I’m already sold on coconut water!

The book ends with a Q and A session – which is a perfect venue for curious meat eaters who would like to learn more about a vegetarian / vegan lifestyle.

I would like thank Kelly of Sequel Naturals for sending this book my way; and to Brendan for promoting the vegetarian lifestyle!
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4 Week Training Recap

I had a few ups and downs but mainly a positive month. Just started reading Brendan Brazier's new book – Thrive Fitness. And it has really magnified my training by shifting the focus onto the bigger picture.

“Spending time and energy wisely is vital for continual improvement.” – Brendan Brazier

[I will be doing a review on this informative book soon.]

Recap:

• I only managed 7 Core workouts. But even these few made a difference on my overall running speed.
• Ran a total of 71 miles.
• Timed my 1 mile half-marathon pace at 8:52 Which will get me in under 2 hrs – One of my maintenance goals.
• Cross training done exclusively on the Elliptical as the weather has been dreadfully wet.

Considering:

• New runners. ( Nikes again???)
• Doing a trail run race end of Feb.
• Buy a handheld water bottle to carry a high calories sport drink. I find eating while running incompatible.
• Check out Cloud #9 Chocolate gel – Only 2 ingredients – Cocoa and Agave!

How did your January GO?
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What Do You Eat Before a Long Run

The TiaRT question this week is asked by Jill of (Jill Will Run).

“It's the morning of your weekly long run... what do you eat and why?”

I used to take in a far amount of food before my runs. This included: bananas, soy milk, toast, peanut butter and COFFEE. (I don’t drink coffee before I run anymore…)
But I found that stuffing myself before a long run had absolutely no benefit. All it made me feel was sluggish and even nauseated.
(You can live without food for awhile – but must have water!)
I now eat big after I run.

My reduced intake:

• Handful of Puffin cereal - dry. I munch on these while I catch up on e-mails.
• ¼ cup of almonds - dry not salted.
• Cup of Black tea (It’s not really a food item, but has caffeine.)
• Glass of Water as soon as I wake up and then a couple of gulps before I leave.

What does your recent pre-run menu include?

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Tasting Coconut Water

This morning I did a taste test:
Comparing coconut water (the latest craze) to Clif Shot Electrolyte.

O.N.E. Coconut Water:

• Clear almost odorless liquid.
• Had a faint vitamin-like smell.
• It did not taste sweet - had a mild coconut flavor.
• Unlike plain water, it had a smooth finish to it.

Specs: [In 11.2 oz] 60 calories, 60 mg sodium, 670 mg Potassium, 15 gm carbs, 40 mg Calcium, 1 gm protein.

Clif Shot Electrolyte (mixed with water)

• A pinky tan color.
• Apple scented.
• Tasted salty! First - and then apple like.
• Had a sweet taste like juice.

Specs: [In 16 oz prepared] 80 calories, 180 mg sodium, 50 mg potassium, 19 gm carbs, 0 protein.

Conclusion
I found the clif shot drink too salty tasting. I would rather eat pretzels. But for a quick sodium replacement – this beverage would be fine. And it’s not to high is sugar.
Having never tasted coconut water, I was a little disappointed with the flavor. I assumed it would taste more like coconut milk. But it was a refreshing drink and, for those that sweat, it has a whopping 670 mg of potassium.
Next time I will pick up the one with Amazon Cherry!

Juneathon Day 15
Running 4.2 miles
Sit-ups 3x10


What is a Juneathon?

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What's Your Vit D Level?

Raining, a good day to stay indoors and curl up with a book.
Or pop a vitamin D. I had my level taken recently despite explaining to my Doctor – “I’m an outside kind of person.”
The results showed I was low in the normal range. It might be due to the fact that I don’t eat meat or fish but more likely, the way I lather on sunscreen religiously.

"Sunscreens block vitamin D manufacture and decrease natural production even more. In addition, individuals with darker skin make less vitamin D after the same level of sun exposure as a person with lighter skin. Sunscreens decrease natural production of vitamin D even more." - That's Fit

Vitamin D: The Real Deal

Juneathon Day 4 Elliptical
Tolerated 30 minutes on the elliptical. I warmed-up for 10 – by not using the handles. Airport 1975 was on the TV.
Completed the Day 2 seqence of the 100 push-ups. 16 total - w00t. Feeling it in the posterior deltoids.

What is a Juneathon?

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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
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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.
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