by Amber Sperling My name is Amber Sperling, I am a plant-based CF athlete. Being vegan in a paleo driven sport, I often get asked, “but where do you get your protein?” Which is why I’ve compiled a list of my top 10 sources of plant-based protein. 1. Quinoa – Quinoa, a seed, often mistaken […]
Tag | Diet
Redefining “real foods”
by Billy Prusinowski
Why be Vegan?
by Pam Kalstad There seems to be a divide not just in the non-vegan vs. vegan but also in the vegan vs. vegan world. It’s becoming a competition of a tiered world of veganism. Does it matter why someone becomes a vegan? Or is it more important that are vegan? I’ve had this debate with […]
CHOCOLATE Contest Prep Cookies
by Melissa Hauser I’m eight weeks out from my first show of the season, and these cookies totally hit the spot while providing 31 grams of protein for only 160 calories! I like to serve these with just a smidge of sugar-free jam. Enjoy! 1 scoop Vega Sport Performance Protein, Chocolate 2 T Vital Wheat […]
Chocolate Cherry Power Balls
by Kelly Colobella I own a bakery and make sweet treats all day. It’s really difficult to keep eating clean while baking cupcakes so sometimes I like to make a different kind of sweet treats for myself. These look like tiny meatballs but they are delicious, fatty, protein packed balls of wonder! A great way […]
Why is vitamin B12 important for athletes?
by Sheila and Gene Calvin Vitamin B12 is also commonly referred to as cobalamin. Adequate intake and absorption of this vitamin is of special concern to older athletes as well as vegetarian and vegan athletes. Vitamin B12 plays a role in the health and performance of the nervous and cardiovascular systems, the growth and development […]
Excel with (Com)passion
by Christian Garcia If you’re a normal human being (I know, a lot of us aren’t normal, but bear with me), chances are you have goals and ambitions. Even if they’re not big and challenging, you still most likely have ‘em. How badly you want to succeed in reaching those goals and ambitions is solely […]
PAOLA’S CURRY-ISH DISH
by Paola Deocampo 4 red potatoes 3 garlic cloves, pressed or minced ½ yellow onion, sliced 1 oz. ginger root (optional), thinly sliced 2-3 cups vegetable broth 1 can chickpeas 1 cup frozen peas 1 cup cauliflower ½ tbsp. turmeric ½ tbsp. cayenne 1 tsp cumin Salt (to taste) 1 cup coconut milk 2 rounded […]
“Perfect 10”
by Elana Priesman I have been struggling lately with the “perfect 10”, as in life will be better when I lose 10 lbs. But then somehow it’s the next 10 lbs. and I wonder when I am ever going to find that magic place where everything seems “perfect.” I have experimented with different eating plans […]
Eating Disorders in the Fitness Community
by Dani Taylor I love the fitness community. I love seeing strong, ripped vegans chasing their dreams and changing their lives, along with the lives of countless animals. I love going on Instagram and looking at accounts that motivate me and hoping that I can motivate others as well. We all have those people that […]
Cheezy Crispy Chick’n
by Ashlee Harrison Ingredients: 2 pieces of Gardein Chick’n Scallopini. 2 tablespoons nutritional yeast. Mrs. Dash garlic and herb seasoning to taste(optional). Frank’s Red Hot Sauce to taste (optional). Slightly thaw scallopinis until they can be easily pulled apart into pieces (about one hour). Pour nutritional yeast on top. Add Mrs. Dash (optional) and toss […]
Beginner’s Mistakes
by Erin Fergus I said in my Plantbuilt application video that I made all my beginner’s mistakes during my first competition season of summer 2013. The night before the first competition, I posted on Facebook all the other times that I made beginner’s mistakes (during running races and triathlons) and how I was going to […]
Have a Heart in February
by Jennifer Moore February is heart month. Focusing on our hearts should direct our attention to the vegan lifestyle for several reasons. First, a vegan diet has been shown not only to prevent heart disease but to actually REVERSE coronary artery disease, the main cause of heart attack. Check out Caldwell Esselstyn’s research and angiograms […]
Just D it!
by Elana Priesman A lot of people unDerestimate the importance of this essential hormone that we call Vitamin D. Sunshine is the optimal way of getting it, but sometimes we can be “D-ficient “ for many reasons. It is very important to know where your levels are, so you can have the optimal immunity, bone […]
Post Workout Smoothie
by Brent Henderson Nutrition before and after a workout is wildly debated and just about everyone you ask will have a different answer, I’ve heard everything from super expensive glow in the dark pre-workouts that contain who knows what kind of chemicals, to precise instructions of 13 ½ strawberries and a piece of toast with […]
Vegan Banana Ice Cream
by Chad Byers Want a healthy, delicious, low fat, non-dairy, non-soy alternative to ice cream? Give this banana ice cream recipe a try. Ingredients: 5 bananas (brown spotted) 1-2 dates 1 scoop PlantFusion Chocolate Protein Powder 2 tsp cinnamon 1/4 cup Almond or Rice milk (less if thicker consistency is desired) Directions: Slice bananas, place […]
7 Ways to Make Healthy Choices Convenient
by Marcella Torres We are all creatures of habit and will always choose the easier, most efficient option. Often this works against us when we’re rushed in the morning or starving at work, but a little forethought can actually make these tendencies work for us and not against us! For example, if you’ve prepared a […]
Jamaican Red Bean Stew
by Crystal Hammer Rest and calories are just as important in gaining strength as time in the gym, but if you’re like me, you’re starving the instant you get home and need calories NOW! Enter the crockpot. I can throw stuff together in the morning and come home at night to a hot meal that […]
Why are vitamins and minerals important?
by Gene and Sheila Calvin Vitamin and mineral supplementation are very important to athletes and non-athletes. We need to know how they impact our performance and help us reach our goals. Do you know the difference between a fat and water soluble vitamins? Vitamins are classified as either water soluble (B vitamins and vitamin C) […]
Spaghetti Squash Casserole
by Elana Priesman The Sauce: 1 box of POM strained tomatoes new Frontiers pizza seasoning to taste The Vegeliciousness Roast a halved spaghetti squash in a shallow pan of water open face down for 45minat 400-450 depending on your oven Use a silpat or parchment paper for the rest and watch carefully because they will […]
Lessons Learned The Hard Way
by Kelly Colobella Right now the year is turning over, people are making resolutions… getting healthier, losing weight, going vegan (hopefully), and doing things they want to do to better themselves and the world around them. I was never a big resolution setter… I figure, if you want to change something enough you will just […]
How to Curb Cravings while Dieting
by Samantha Shorkey January 2014 Well it’s now January—the start of a new year and the most depressing month of all (in rainy Vancouver anyway.) It’s also the time of year when every gym is packed full of new people regretting their holiday food choices and wanting to make positive change in their lives. The […]
Vegan Chad’s Post Workout Smoothie
by Chad Byers
Falling off the wagon and how to stay consistent for the long haul
by Giacomo Marchese For more than half of my life, i’ve been searching; working out on and off. At the age of 14, my music teacher sparked my interest in fitness and more specifically, bodybuilding. Mr Loposky’s influence was what started me on the road to a healthier, happier person. There were many reasons why […]
Food a Fuel
by Tricia Kelly I have been on a journey to overhaul my health and fitness for the past couple of years. Since 2011, I have taken consistent action to transform my body on the inside and out and create a better mind, body and life for myself. One of the most significant changes has been […]
Vegan Power Muffins
by Jill Jarvis Ingredients: 1 cup oats 1 cup whole-wheat flour 1 cup Plant Fusion chocolate protein powder (May use other vegan protein powder of choice). ½ tsp. salt ½ tsp. baking soda ½ cup peanut butter ¼ cup agave 1/3 cup apple sauce 1 tsp. vanilla 3 smashed bananas 1 cup coconut ½ cup […]
Tropic Thunder Energy Boosting Protein Smoothie
by Amber Sperling and Richard Middlebrook This smoothie will offer you a great source of vitamin C, fiber, protein, and greens! nutritional facts: calories: 516 Fat: 4.7g Carbs: 104.3 g Protein: 22 g Ingredients: 9 frozen strawberries 3/4 cup frozen mango chunks 1/2 frozen banana 2 scoops of Ground Based Nutrition Superfood Protein Smoothie Vanilla […]
How to meal prep for success
by Ashlee Harrison First off, I truly believe meal prepping is the key to success in keeping true to my dietary lifestyle. I set aside time each Sunday morning to prepare all of my meals (and my husbands meals) for the following week. This time is my upmost priority. It usually takes between 2.5-4 hours, […]
Simply Put
by Pam Kalstad, MS How often do I eat? How many calories do I eat? How do I break those calories up? Do I need to eat an 80-10-10 diet? Or should it be 60-30-10? What about 50-20-30? Do I need to do cardio every day? How many minutes? What is the best type of […]
Plants for Strong Bones
by Jennifer Moore “But don’t I need milk to build strong bones?” It is not uncommon for me to hear this question when teaching classes/clients plant based nutrition. First let’s discuss the process of osteoporosis. Every food we digest produces an “ash”: acid or base. Animal protein produces an acid ash. Vegetables produce higher levels […]
