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2018-01-18T07:58:14.845Z
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{"feed":"No-Meat-Athlete","feedTitle":"No Meat Athlete","feedLink":"/feed/No-Meat-Athlete","catTitle":"Fitness","catLink":"/cat/fitness"}

Sometimes life can be a minefield, littered with temptation and booby traps that sabotage our best attempts to take charge of our health, eat a well-balanced plant-based diet, and live at our best. Occasionally, we can trip up and find ourselves off course.

Maybe it was the constant temptation of so many sweets over the holidays, only to find that “I’ll just have one” snowballed into a week-long sugar coma.

Or maybe it was a crazy work week, and you just couldn’t find the energy to make dinner after stumbling through the door. A few days of eating take-out turned into a few weeks, and you still aren’t cooking many meals at home.

Perhaps it’s just hard to stay motivated when your not-so-supportive significant other brings tempting food into the house, eats it right in front of you, and then makes fun of you for not trying some.

However you fall from the straight and narrow, the important thing is how you respond to it and get back on track. Good eating habits take a long time to build, but they can easily slip away, and it can be hard to regain that initial momentum and motivation.

But with the right blend of planning and support, you can get your diet back on the right path, feeling your best in no time. Even if you’re busy, struggling with...

Jeff Sanders’s ability to rise early, stay motivated, and get stuff done has long been an inspiration for the NMA Radio team.

But even for one of the best, most productive guys out there, he still needs a process of managing and evaluating what’s on his plate.

In today’s episode, Jeff shares how his philosophy has changed over the years, and how he underwent a major life shift after stress landed him in the hospital.

Here’s what we talk about in this episode:

  • Why Jeff ended up in the ER.
  • How weekly reviews can keep you focused.
  • The advice Jeff no longer gives.
  • Focusing on the “one thing.”
  • Going big vs. small steps.

Click the button below to listen now:

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Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

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Let’s face it, building muscle is hard, no matter what “diet” you follow. And supporting your athletic endeavors with a plant-based diet can be challenging too, especially if you’re new to the vegan lifestyle.

I’ve been there—desperately hoping to gain muscle and weight eating only plants. After decades of learning from personal failures and successes, I have officially cracked the code on how to truly build and sustain muscle. I’m sharing those keys to success with you today so that you too can achieve your bodybuilding and fitness goals.

When I first started my plant-based, muscle-building journey many years ago, there wasn’t much publicly available on the subject. So little, in fact, that I had to rely almost entirely on trial and error. Thankfully, over time I started to figure it out, and I grew from weighing 120 pounds in 1995 when I went vegan, to a 210-pound champion bodybuilder at my peak, built entirely by plants (and hard work in the gym).

Even if you’ve struggled with building muscle in the past (while plant-based or not), I’m confident you can bulk up when you apply the strategies, habits, foods, and exercises necessary to achieve your goals.

And it all starts with nutrition.

Understanding Your Caloric Needs

Your quest to build muscle on a plant-based diet relies on understanding your true calorie needs. Not guessing, or estimating, or assuming...

How does a classically trained French chef turn into one of the most popular vegan recipe developers on Facebook?

Ask Jean-Philippe Cyr, The Buddhist Chef. He’s made a name for himself not by whipping up thousands of mediocre recipes, but by creating carefully crafted, reliable meals, and doing so in a mindful way.

We frequently share Jean-Philippe’s recipes in the Academy and the Tribe newsletter, so when we had the chance to bring him on the podcast to discuss his food philosophy, it was a no-brainer.

In today’s episode, Jean-Philippe Cyr shares his take on maximizing flavors, mindfulness, and why it’s important to keep recipes simple in order to grow this community.

Here’s what we talk about in this episode:

  • French flavors in vegan recipes.
  • How Buddhism and food connect.
  • Soy sauce in your tomato sauce?
  • Why simple is important.
  • Making it big on Facebook.

Click the button below to listen now:

Or:

Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

Over 200 episodes! Can you believe it?

What started as an experiment back in October 2011 has grown into something I don’t think any of us could have predicted. The podcast is a way for us to share our ideas and connect listeners with experts in the plant-based world. We’re a Tribea communityand we have a pretty freak’n good time each week.

Today we look back at the most popular episodes of all time, and share a little insight about what’s to come in the next 100.

We laugh. We cry. We party like there’s no tomorrow (eh, I wouldn’t go that far…).

Enjoy.

Click the button below to listen now:

Or:

Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

 

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Many plant-based athletes face a rather tough dilemma during endurance efforts:

Do we fuel our runs and races with the clean, whole plant-based foods, which we can rely on to go down easy and sound appealing?

Or should we utilize the processed, artificially flavored, lab crafted goos and gummies engineered specifically for performance?

And more importantly, are we placing ourselves at a disadvantage if we don’t rely on energy products?

As the world of endurance sports has exploded over the past few decades, so too has the market for sports fueling products. But the draw to fuel with natural, simple foods will always remain.

So how you do decide which path to take, and whether or not to treat racing any differently than training?

Why Energy Products Work

You could say that the energy product craze began way back in 1965, when the first sports drink, Gatorade, was created by a group of scientists from the University of Florida for the school’s football team (Go, Gators! Eh, I don’t really care.).

Since then, countless energy drinks, gels, block, beans, bars, pills, crackers, and even gum have been crafted to effectively replenish your empty nutrient stores and power you forward.

And the truth is, they work.

When running an endurance event, like a marathon, your body is mostly fueling itself with carbohydrates. The glucose from the carbohydrates is stored in your muscles as glycogen,...

Thumb through just about any parenting book, and you’ll find nearly every chapter focuses on the child.

But that’s the wrong approach, according to friend of NMA Radio Sid Garza-Hillman. Sid believes that building a thriving, healthy family starts with a thriving, healthy parent.

In today’s episode, we sit down with Sid to discuss his brand new book Raising Healthy Parents, and why a vegan nutritionist felt called to write a parenting book.

Oh, and because it’s Sid, we also talk about cold showers, small steps, and counting your breaths. Love that guy.

Here’s what we talk about in this episode:

  • What most parenting books are missing.
  • The health component of parenting.
  • Struggling in front of your children.
  • How to recenter before arriving home from work.
  • Why Sid sits in a cold river.

Click the button below to listen now:

Or:

Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

 

What do you get when you cross running with tai chi? Chi Running, of course.

You’ve probably heard of Chi Running, as it has been helping runners (including Matt and me) for years. But unless you’ve really taken a dive into the philosophy, you might not know what it’s all about, and how simple changes to your form and technique can completely change the way you run.

In today’s episode, we chat with Danny Dreyer, founder of the Chi Running training philosophy, about how your running form, mind, and breath all play a role in your running performance.

Here’s what we talk about in this episode:

  • The connection between tai chi and running.
  • Proper form techniques for injury-free running.
  • Why shoe choice matters.
  • Nose breathing when you run?
  • What it means to connect mind and body when running.

Click the button below to listen now:

Or:

Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

The post Chi Running with Danny Dreyer appeared first on

Every major life change starts with some sort of trigger. Maybe it’s a visit to the doctor or an inability to squeeze into your favorite jeans. Or in the case of Susan Lacke, a conversation with her boss, Carlos.

A boss who became one of her best friends and biggest fans as she went from self-proclaimed couch potato to Ironman and now ultramarathon finisher.

Several years ago, Susan was the original contributor to No Meat Athlete (other than Matt, of course), and through dozens of posts she chronicled not just her fitness journey, but also that epic friendship with the late Carlos Nunez. This week Susan released her new book, Life’s Too Short To Go So F*cking Slow, a tribute to the life-changing support we can give one another.

We’ve asked her to share an example of that support. An example we can all learn from.

————

To call Carlos Nunez my “cheerleader” makes me laugh out loud. Case in point: When I proudly finished my first 5K race, I texted him. His response to my finishing time: “45 minutes?! What did you do, skip?”

There was also the time I crashed my bike—it was my first time riding in shoes that clipped to the pedals, and I didn’t quite time the release of my feet correctly. I went down...

Have you ever taken a life-changing smoke break? NMA’s own Susan Lacke has, when her old boss, Carlos, convinced her to start working out with him.

Twenty months later, she was running her first Ironman triathlon, writing for NMA, and launching a new career. And it was Carlos’s never-wavering support that she believes made it all possible.

In today’s episode, we speak with Susan about that epic friendship, her new book, Life’s Too Short To Go So F*cking Slow, and the power of supporting someone through their goals.

Here’s what we talk about in this episode:

  • The power of denial (in sport and life)
  • Picking yourself
  • From coach-potato to Ironman finisher
  • How one cigarette break changed Susan’s life
  • The major difference between triathlons and ultramarathons

Click the button below to listen now:

Or:

Join the Tribe and support No Meat Athlete Radio.

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

The post The Life-Changing Power of Someone Who Believes in You with Susan Lacke appeared first on No Meat Athlete.

“Life-changing” is a big claim. Especially when it involves cleaning out your closet …

This conversation started back in January, when Matt read Marie Kondo’s bestselling book The Life-Changing Magic of Tidying Up. He said it was one of the best books he’d read in years, I said it wasn’t for me.

Boy was I wrong.

Today’s episode departs from our traditional topics of fitness and nutrition, and focuses instead on a habit we’ve both recently adopted. A habit that will free you from clutter, bring new energy to your home, and take you completely by surprise — I know it did me — with how good it feels.

Yup. It may even change your life.

Here’s what we talk about in this episode:

  • Do your items spark joy?
  • How to start decluttering your home
  • Why it’s acceptable to throw away that ugly sweater
  • Thanking your items (Doug actually does this)
  • What to do with books, race medals, and other items you love
Click the button below to listen now:

Or:

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

Links from the show:

Everybody loves to talk about the latest and greatest disease-preventing superfood — but how many have you actually made a part of your daily diet?

As a cardiovascular nurse and nutrition consultant, I spend much of my time wading in the muck of preventable chronic diseases, and I’ve dedicated my life to understanding nutrition science and lifestyle medicine.

And more importantly for you, how those two disciplines can be used to prevent and treat disease.

What I’ve found is that certain health foods — normal foods, not hard-to-find superfoods — have a remarkable capacity to protect you from disease, increase athletic performance, and give you a fighting chance of living a long, healthy life.

Below I’ve compiled a list of five food types that meet this criteria. Foods that I recommend my clients eat every single day — without exception.

Here they are.

1. Legumes

Let’s focus for a minute on the longest living populations on earth today that enjoy the best health and least amount of chronic disease.

They nearly all have one important thing in common from a nutritional perspective:

Beans. 

Get past the flatulence jokes, and it turns out that beans are a nutritional powerhouse and should be taken seriously.

Legume intake has been shown to significantly reduce the risk of heart disease, cancer and diabetes, among other effects. And for good reason …

Beans contain a number of important macro and micro nutrients like protein, iron, zinc, folate, fiber and potassium. Some of the phytochemicals present...

This week on No Meat Athlete Radio, we’re doing something a little different. Instead of me doing the interviewing (or shooting the breeze with Doug), I’m the one being interviewed — by my friend and fellow vegan runner and “big goals” advocate Nicole Antoinette. This interview was first published on Nicole’s popular podcast, Real Talk Radio, and she was kind enough to let me rebroadcast it on our show. It’s a long one, nearly two hours in length, but one of my favorite interviews that I’ve done, which is why I chose to share it. Nicole and I dig deep into a lot of topics — and not just the typical running and diet stuff, but a more personal discussion of achievement, failure, and the messy reality that setting big, ambitious goals. I hope you enjoy this one as much as I did! Big thanks to Nicole for doing the interview and letting me share it; be sure to check out Real Talk Radio for lots more conversations like it. Click the button below to listen now:

Or:

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank...

This post was written by Doug Hay.

Race week is all about routine.

What you eat, how you taper, and the amount of sleep you get are all calculated and practiced.

When it works, you stick with it, race after race — it’s one less thing to worry about.

But even the best routines get thrown for a loop when your upcoming race requires travel.

I was reminded of this firsthand during a recent trip to Northern California for the Mendocino Coast 50K. My wife and I traveled around the area for a week before the race, sleeping in new beds, eating different foods, and not exactly staying off our feet.

It was a total blast, no doubt, but not ideal the week leading up to a race.

Fortunately, not all hope is lost when traveling to a destination race …

Today’s post is a 4-step guide to taking a smart approach to race travel, and the extra considerations you should take as a vegan.

And it all starts before you ever leave home:

1. Make a List, Check it Twice

Packing lists are nothing new. Most travelers use a list in some form or another every time they bust out the suitcase.

But for a runner traveling to a race, that packing list becomes an essential part of preparations. Make the list a few days before you start packing, and add to it as needed.

When you start packing, keep running clothes and gear...

So you want to run a marathon …

How exciting! How scary.

While looking back at the NMA Radio archives a few weeks ago, Matt and I noticed a glaring oversight: marathon training for beginners.

We’ve covered general running advice, what to eat before a race, and even trail running, but somehow we skipped over one of the most sought after topics for runners.

Training for your first marathon will be a thrilling experience, filled with highs, lows, and lessons. But if you’ve never taken on such a distance, just thinking about the challenge can feel overwhelming. Fear not, we’ve got you covered.

In today’s post, we finally tackle the topic, and address all the basics of marathon training … from choosing your race to crossing the finish-line.

Here’s what we talk about in this episode:

  • Choosing the right marathon for you
  • What to look for in a training plan
  • Should you set a time goal?
  • Eating for strength, lasting energy, and recovery
  • Why a simple approach to pre-race fuel is a smarter approach
  • Our tricks to staying on pace

Click the button below to listen now:

Or:

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and...

This post is written by Susan Lacke.

“Hey, honey. I’m going to disappear for about 15 hours each week to exercise. When I come back, I’m going to be really tired, so I’ll nap for at least a few hours.

“I’ll be hungry a lot, and you know when I’m hungry, I’m not very pleasant to be around. Basically, what I’m telling you is that you’re on your own for the next six months. But I’ll have a medal to show for it!”

Can you imagine uttering those words to your spouse?

Probably not. But when you sign up for a long race, that’s exactly what you’re saying.

Training for any event takes a lot of time, dedication and energy.

But training for a long race, like a marathon, ultramarathon, or Ironman triathlon, takes even more. It’s an incredibly selfish endeavor — you disappear for hours to train while your spouse takes care of the kids, and for what? A medal with your name engraved on it.

Where’s the trophy for the family?

It might seem like you’ll be the one doing all the heavy lifting when training for a race, but the ones you love will carry a burden, too.

I’ve experienced this firsthand: my husband has poked me awake during more than one date night at the movies, my brother has asked if I really need to disappear for a run...

You’ve got questions, we’ve got answers … or attempt to have answers, anyway.

After last week’s massive podcast extravaganza with Sid Garza-Hillman, Matt and I decide cool things down a bit with our third installment of the Big Q&A Episode. If you’re a new listener, you may also want to check out with the first and second.

This time we tackle running injuries, the ketogenic diet, a vegan pregnancy, ultramarathon nutrition, and several other great topics.

Here’s what we talk about in this episode:

  • Running and plant-based eating while pregnant
  • Should knee pain keep you from ever running again?
  • Matt’s take on the CRON-O-Meter (BTW, Doug has no take)
  • Fueling an ultramarathon on sugars
  • The health benefits of sprouted grains

Click the button below to listen now:

Or:

If you like what we do at NMA Radio, we’d greatly appreciate it if you’d leave us a rating and review on iTunes. Thank you!

Links from the show:

Somewhere in between Ann Arbor and Omaha, I learned the secret that would change the way I eat and plan my meals.

I don’t remember exactly where I was, because the whole book tour was something of a blur — 40 cities in 50 days to promote No Meat Athlete when it was published in 2013.

It was a different hotel every night. Sometimes with a fridge, sometimes not. No kitchens. No dishes. No blenders.

Basically, nothing that resembled the comfortable food routine I had at home. And as you can imagine, vegan restaurants aren’t exactly plentiful in places like Wisconsin and Nebraska (though Omaha actually surprised me).

So I learned an important rule for driving across the country as a vegan: when you find a good grocery store, stock up. On foods that you can eat on the go, with no prep.

Very quickly, I learned what foods worked best in the car to keep me from resorting to junk:

  • Fresh fruit
  • Fresh vegetables
  • Hummus (I’d eat it fast because it wouldn’t last more than a day without a fridge)
  • Trail mix (the raw kind, because I figured if my nutrition was going to suffer, raw would be better than roasted)
  • Smoothies made from just fruit (the pre-made kind — definitely not ideal, but a way to get a lot of good calories quickly)
  • Giant salads from the salad bar — I’d grab enough to last for two meals, dump a bunch of chickpeas on top, and if I...

“No matter how healthily you’re eating, if it’s causing you stress to do so, you’re not eating healthily.”

That’s the most valuable lesson I’ve learned from my friend, author, and (vegan) certified nutritionist, Sid Garza-Hillman. And it’s one that has changed the way I eat.

So how much stress does your diet cause you? See if any of these sound familiar:

“I struggle to get enough variety and I’m bored with my diet.”

“When I get home late from work, I usually just end up microwaving something from the freezer or getting takeout.”

“I have trouble finding time to plan ahead, and end up wasting a lot of food and eating junk.”

“A lot of times I just end up eating snacks as meals, even though I know this isn’t good.”

“I’m worried I don’t get the nutrition I need as a plant-based athlete.”

If I had a piece of tofu for every time I’ve heard one of these concerns from a No Meat Athlete reader or listener … well, I’d have a lot of tofu.

And you know what they all are, right?

Stress.

What’s funny is that with all the progress plant-based diets have made in the past decade, these are the exact same issues I used to get emails about when I first started this blog seven years ago (and back then, I was dealing with the same issues myself!).

There’s a disconnect here: we’re all eating better, or at least we’re trying to. And despite some confusion around controversial foods, we...

This post is written by Jessica Blanchard of StopFeelingCrappy.com

Despite your best intentions, it’s happening again.

Race day arrives, and you’re freaking out.

You’ve spent months training for this big goal race. You’ve put in the miles. You’ve kept a training log. And you’ve even put more emphasis on eating healthier plant-based meals.

Then — out of nowhere — while waiting at the starting line, this nagging sense of doubt creeps in. “Am I prepared? Am I hydrated? Am I going to crash after the first few miles?”

Your heart starts to pound. You feel the knot of anxiety right between your ribs, and it makes you struggle to breathe without sucking in the air.

You’re panicking.

You know you’re prepared, so why is this happening?

It’s simple: you’re scared, and your body has turned on its fight-or-flight response. The downside of stress is elevated heart rate, suppressed immunity, anxiety, and shallow breath — all things that can sabotage your race.

You need to soothe your stress and turn on your relaxation response while holding onto your edge. And you have a remarkably simple method right under (or in) your nose.

Your breath.

By strategically manipulating your breath, you can use your lungs and heart to send feedback to your brain, convincing it that things are peaceful and calm. It’s easier than you think.

How to Soothe Pre-Race Anxiety with Your Breath

Use the following five techniques to soothe your race day anxiety so that you won’t miss...