Plant-Based Eating for Athletes…Is this Even Possible?
Did You Know?
Recipe of the Week
Book of the Week
Resource Tip of the Week
My Favorite Quotes
Journal Prompts
Facing Fear Head On
Flexing our fear muscle is similar to learning how to say no when you are tapped out and just cannot do one more thing. We get better at it with practice. The upside of fear is that it only lasts as long as we allow it to. When we are fearful of a specific task or event, we can create all kinds of drama in our minds about how it will play out. Often this speculation is just that. Most times the thing that we fear actually is not as bad as we think it will be.
First of all, it is completely normal to be fearful at times. We all are afraid at times. Others may make it look easy…or they may look like they are fearless but the more likely truth is that they have pushed through their fear enough times that it has lost its power. An example is someone who is afraid of rejection…ask enough people to join you for coffee or for a date and even if you receive mostly no’s, it becomes easier and easier to risk rejection because we learn that it will not kill us…it doesn't even really hurt that much over time. It is just a thing.
Anxiety is one the rise…blame COVID-19 or our current political state or whatever but many are seeing an increase in anxious feelings. One of the problems with anxiety is that it can lower our immune response and increase our risk of heart disease (and other chronic illness). Anxiety is based on fear. Fear is the mind's way of protecting us and keeping us safe, but it can get overblown and that's when it can affect us in negative ways. One the other side of that is that a lack of fear can kill us…or, at least, get us into some big trouble. This is the positive affect of fear…it can keep us safe. It's the overblown fear that can be a real struggle for many.
One of the ways to take charge of our fear is to face it head on. Fear is basically information. When we become interested in what the feelings of fear is trying to teach us, we may see the benefits. Exploring fear and taking a look at the possible origin may reduce its power. Taking intentional action toward overcoming the fear also takes away its power grip. It's okay to feel all the feelings we experience AND we don't have to accept them as something we ‘have’ or something we ‘are’. Our feelings do not define us…how we react to them may provide us with insight on how we might adjust our actions to gain a different perspective.
My challenge to you this week is to explore your fears. Notice it, notice how you respond to it and ask yourself questions about it. Is this how I want to respond? What are other options that may bring me peace and reduce my anxiety? Start small and practice facing your fear head on. As you experience letting go of useless fears, work your way up to bigger things. Relaxation techniques can help…Gratitude can definitely help. Visualization exercises may be a way to ‘see’ an alternate way of responding to fear. Focus on what you want to create in your life. You may have heard me say, what we focus on, we get more of. Noticing fear and stepping bravely into the fear for exploration may be a way to reduce it and its power. Moving through fear happens when we get more comfortable being uncomfortable. The more we do it, the less uncomfortable it feels. Give it a try. You are stronger than you know.
Plant-Based Athletes - Is That Even Possible?
More people are becoming interested in plant-based eating for the health benefits we hear so much about. It just makes sense that eating vegetables, fruits, and other whole foods provide our bodies with the nutrients it needs to be strong and healthy. But what about athletes…those people who push their bodies to the upper limits? Can they thrive on a whole food plant-based diet? The documentary, The Game Changers, demonstrates the truth about plant-based athletes and shows us that it is indeed possible. Not only is it possible, but those who move toward this way of eating improve their performance and gain endurance and strength in ways they did not think possible.
From football players to tennis players to long-distance runners, plant-based eating has gained popularity due to it's ability to flood the body with nutrition that aids in recovery, as well as, endurance and stamina. Rich Roll is an excellent example. In his book, Finding Ultra, he describes how he went from an overweight, heavy drinker that could barely walk up the stairs in his home to someone who accomplished multiple Iron Man Triathlons. He transformed his life and became a star in the world of athletics much the same as Serena and Venus Williams, Arnold Schwarzenegger and Patrik Baboumian (former strongest man in Germany and five-time world championship participant in power sports and featured in The Game Changers). These are the ultra athletes…the ones who need the best nutrition to perform their best. Just think what eating this way can do for you as a regular ‘Joe’. Better performance on the court or at work, faster recovery, improved endurance and more can be yours.
Before making a big change in your lifestyle, do your research. You can definitely benefit from eating more plants and the transition can be challenging. Watch the film. Read a book or two. Get the information. Learn as much as you can. Explore ‘how to’ guides before diving in. The risk of diving in without preparation is that you may think it doesn't work for you and that may not be true. This way of eating works for most with the right information and support. Reach out to me if you're interested in learning more about what a whole food plant-based way of eating can do for you. It is not as daunting as you may be thinking.
Check out Dr. Michael Greger's videos on plant-based athletes at www.nutritionfacts.org to learn more about what the science shows.
Having a good social circle has been identified as one of the common factors affecting health and longevity.
A good social circle can boost your survival rate by 50%!!
Recipe of the Week
Ideal for when you’re nursing a cold, or anytime you want something warm and comforting, this flavorful vegan noodle soup comes together in just 30 minutes. The recipe features fresh spinach and brown rice spaghetti, but feel free to substitute your favorite greens for the spinach and any whole-grain pasta for the brown rice spaghetti. Fusilli or penne would work nicely too! This soup is delicious leftover, but it will thicken as it cools. Keep extra vegetable broth on hand to thin it out when reheating.
30-MINUTE CHICKPEA NOODLE SOUP WITH SPINACH
Serves: 6
Ingredients:
1 large yellow onion, diced
3 medium carrots, diced
3 celery stalks, diced
3 garlic cloves, minced
¾ teaspoon dried thyme
Pinch of red pepper flakes (more if you like spice)
1 tablespoon brown rice flour
8 cups low-sodium vegetable broth
8 ounces uncooked brown rice spaghetti (½ pound)
2 cups cooked or canned chickpeas (drained)
2 cups baby spinach
1 tablespoon lemon juice
½–¾ teaspoon sea salt
Freshly cracked pepper
Instructions:
Combine the onion, carrots, celery, garlic, thyme, red pepper flakes in a large soup pot; add ⅓ cup of water, and sauté over medium-high heat until the onions soften, about 5 to 7 minutes. Add more water as needed to prevent burning.
Stir in the brown rice flour. Continue to cook on medium heat, stirring constantly for another 2 minutes.
Add the vegetable broth, cover the pot, and bring to a boil. Once boiling, crack the spaghetti noodles in half and add them to the pot. Reduce heat to a simmer and continue to cook, partially covered, for another 12 minutes. Add the cooked chickpeas and continue to simmer for another 3 minutes.
Add the spinach, and cook for 1 more minute, just until the spinach is wilted. Turn off the heat, add the lemon juice, salt, and pepper. Depending on the vegetable broth you use, you may need more or less salt. Serve hot.
Recipe by Ashley Madden from www.forksoverknives.com
Goodbye Lupus
Brooke Goldner, MD shares her story and her recovery with us in this quick read. She includes tons of recipes with her hyper-nourishing ingredients designed to eliminate or greatly reduce auto-immune symptoms.
Listen to my Health Tip Tuesday video on Facebook on Tuesdays around 10:30am to hear my book review!
“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”
--Denis Waitley
Journal Prompts
1. Think of a version of yourself with ideal health, weight, job, etc and describe it in detail.
2. What is one food ‘myth’ that you keep believing even though you know it's not true? What keeps you believing it?
3. What is your favorite thing about being alone?
4. What do you like most about yourself?
Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional.
